November 9, 2024

As cold and flu season is upon us, many of us are seeking ways to strengthen our immune systems and protect our health. While preventive measures are essential, a well-balanced diet can give your body the nutrients it needs to function at its best, and give your immune system the support it needs to fend off illness. The foods we consume directly impact our body’s ability to defend itself, and by prioritizing specific key nutrients, you can naturally enhance your immune response. Nutrition is critical in complementing other preventive strategies, contributing to overall health during this season.

Here are five essential nutrients known to strengthen the immune system:

• Zinc: Supports the development and function of immune cells. Found in foods like oysters, beef, pumpkin seeds, and chickpeas.
• Vitamin C: Enhances the function of immune cells and helps protect against infections. Abundant in citrus fruits, bell peppers, strawberries, and broccoli.
• Prebiotics help nourish and maintain a healthy gut. Foods such as bananas, apples, garlic, onions, asparagus, whole grains and functional beverages such as OLIPOP are sources of prebiotics. Our Dietitian Pick of the Month, OLIPOP, is a new kind of soda with the benefits of plant-based fiber and prebiotics that help support digestive health.
• Vitamin D: Regulates the immune system and helps reduce the risk of respiratory infections. Sources include fatty fish (salmon, mackerel), egg yolk, mushrooms, fortified dairy products, and exposure to sunlight.
• Antioxidants: Helps protect cells from damage and support immune health. Found in fruits and vegetables, antioxidants like beta-carotene (found in carrots and sweet potatoes) and vitamin E (found in nuts, seeds and spinach).

Including these critical nutrients in your diet can strengthen your immune system, enhancing your efforts to stay healthy throughout the colder months. A diverse and balanced diet is essential for overall well-being and maintaining resilience during seasonal changes. By nourishing your body with the right foods, you can give yourself the best chance to fend off illness and recover more quickly if you get sick.

If you’re looking for personalized advice on nutrition trends or wondering how to kick-start your health and wellness journey, our team of Hy-Vee registered dietitians is here to help. Contact our Discovery Call Center at [email protected] or call (515) 695-3121 to schedule your complimentary Discovery Session today.

Lemon-Chicken Vegetable Soup
Serves 8

All You Need:
1 (1-to-1-1/4-lbs.) pkg. Hy-Vee True boneless, skinless chicken breasts
1 tsp. Hy-Vee salt
½ tsp. Hy-Vee ground black pepper
2 tbsp. Gustare Vita olive oil
3 medium carrots, peeled and sliced
1 c. yellow onion, chopped
3 clove(s) garlic, minced
2 (32-oz. each) containers Hy-Vee chicken stock
1 c. Gustare Vita organic orzo pasta
1 medium zucchini, halved lengthwise and sliced
1 lemon, zested
¼ c. fresh lemon juice
1 tbsp. fresh oregano, chopped
1 (5-oz.) pkg. baby spinach, coarsely chopped
Fresh lemon, sliced, for garnish

All you do:

1. Pat chicken dry with paper towels; sprinkle with salt and black pepper — heat olive oil in a Dutch oven over medium heat. Add chicken in a single layer. Cook for 12 to 16 minutes or until chicken reaches 165 degrees, turning halfway through. Transfer to a cutting board.
2. Add carrots and onions to Dutch oven. Cook for five minutes, stirring frequently. Stir in the garlic; cook for 30 seconds. Pour in chicken stock. Bring to a boil; reduce heat. Simmer for 10 minutes.
3. Shred chicken into bite-size pieces. Add chicken and pasta to the stock mixture. Gently simmer for five minutes. Stir in zucchini, lemon zest, and juice and oregano. Simmer for five minutes or until pasta is tender. Stir in spinach; remove from heat. Ladle soup into bowls. Garnish with lemon slices, if desired.

Source: https://www.hy-vee.com/recipes-ideas/recipes/lemon-chicken-vegetable-soup. The information is not intended as medical advice. Please consult a medical professional for individual advice.